Pam Lee

Our current spotlight athlete is Pam Lee.

When Pam came to CFC she could barely lift a barbell or do a sit-up. It’s been so fun over the last year to watch her grow as an athlete. She has not only physically gotten stronger but mentally as well. She also is the most supportive cheerleader we have in the gym! We can’t wait to see where Pam is this time next year!

How long have you been Crossfitting?
I celebrated my 1 year CrossFit anniversary in July.

What made you start CF?
I decided to start working out at a local gym and attended a boot camp class. The trainer told us to do sit ups. I got down on the floor and suddenly realized I couldn’t do a single one. I work with Shaylene so I immediately told her about it. She had been telling me I need to join her at a workout. Of course after my realization that I couldn’t do a sit up I suddenly felt defeated and thought no way could I ever do CrossFit. However, I was determined to change my mobility and add a level of fitness to my life. I attended a Saturday class with Warren coaching, and signed up that day.

What changes have you seen since starting CF?
I have seen many changes since starting CF.
One is definitely my confidence level, it still needs improvement but when I started I was scared to jump on a box or jump up to the pull up bar.
My strength has improved also. I was not an athlete in high school and had never lifted weight before. It was all new to me. I love tracking the weight percentages in Trib and seeing where I started and how far I have come over the past year.

What is your favorite/least favorite movement?
Favorite: Kettle Bell Swings
Least Favorite: Overhead squats

What is your favorite part of CF Conway?
The coaches and the community.
The coaches are amazing. I had no clue what I was doing when I joined and the coaches teach you the correct and safe way to do the movements. I also love the community of members. From day one I never felt like I didn’t belong. Everyone was so welcoming and encouraging. I love that during a workout everyone cheers each other on and no one finishes alone.

What are your long term goals?
I have so many...
to improve my overhead squat and mobility is a major goal. Honestly, my long term goal is to keep being active. I want to be doing WOD’s for many years to come. My son watches me and I am thankful I can show him the importance of fitness and that it can be fun.

What advice do you have for people wanting to start CF?
Just walk in the box. Take that first step to see what CrossFit is all about. I think people have misconceptions about CrossFit and what it is about. They are also fearful that “they can’t do it”. You can! Show up consistently. Come with the willingness to listen and learn and watch yourself improve. It will change your life.

Westley Sullins

Westley Sullins is our Spotlight Athlete!

Westley has been in and out of CF for years but recently committed to coming with his brother Alex and they have been killing it together. Westley competed in his first team competition and took FIRST PLACE! He works hard and pushes others to do so as well. We can’t wait to see what is in store for him - sky is the limit brother!

How long have you been Crossfitting?
I have been committed to Crossfit for exactly one year.

What made you start CF?
I was completely out of shape, struggled with my health, and needed more energy throughout the day. And my brother made me go!

What changes have you seen since starting CF?
The biggest change is my ability to move and be extremely active throughout the day. I can work longer hours and feel better while doing so.

What is your favorite/ least favorite movement?
Full Clean favorite / ring muscle-ups least

What is your favorite part of CF Conway?
When I am there I have a complete hour of being stress free. No work, no to do list. It is only about the work out and getting better.

What are your long term goals?
At this point to be comfortable with my shirt off!

What advice do you have for people wanting to start CF?
Learn your body. Your body talks through strengths and weaknesses. As I come into my 30’s it is important to know my body and how it works in order to stay healthy. Crossfit can definitely help with this!
Newton’s first law of Motion: an object at rest STAYS at rest and an object in motion STAYS in motion… I feel that if you commit to CrossFit you will push yourself to new limits!

Madeline Howard


Madeline Howard is our current Spotlight Athlete

Madeline has been at CFC for 2 years and has vastly improved over the last several months. Part of that is being committed to coming on a regular basis. She recently conquered pull-ups, double unders, and even a few butterfly pull-ups! It’s been fun watching her go from a casual cross fitter to actually trying and being competitive. Look out Maddie–muscle ups are next!!


How long have you been Crossfitting?
I’ve been doing CrossFit almost 2 years now.

What made you start Crossfit?
I was new to Conway and I was interested in starting to workout again while making friends at the same time!

What changes have you seen since starting Crossfit?
I’ve noticed a lot of physical and mental changes. When I first started, I could barely pick up a 35# barbell which was pretty disappointing. I would say my mental health has changed for the positive. I’m hoping to keep moving forward with more exciting changes, like new skills and weights:)

What is your favorite/least favorite movement?
My favorite movements are cleans and probably some of the gymnastics things. I also like petting the dogs that come in to the gym too. My least favorites are wall balls and thrusters.

What is your favorite part of Crossfit Conway?
My favorite part of Crossfit Conway is the environment. It’s very positive and uplifting. Walking into a new place when you’ve never lifted weights before can be daunting, but I’ve never felt out of place here. I enjoy the family environment that we have here and think it’s one of the best things we have to offer.

What are your long term goals?
I don’t think I have anything super specific that I want to accomplish. Of course there are skills that I want to learn, but I feel that learning advanced skills is a give-in. I really just want to stay healthy, active and do CrossFit as long as I can. Of course I want to keep PR’ing my lifts too;)

What advice do you have for people wanting to start CrossFit?
Just take a leap of faith and do it! You can make the excuse that it’s scary, but a lot of new things are scary. Do your research and go somewhere where you think you will do best and don’t go balls to the wall on your first day. It’s okay to dive in head first or test it out slowly, but don’t give up !



Whit Ables is our May Athlete of the Month!

Whit made a commitment to come to classes everyday - so that he could make it a habit. He came for 75 days in a row! This included finishing his first Open - PR’ing lots of things, and even getting a few BMU! Congrats Whit - you are an inspiration to us all! :)

How long have you been Crossfitting?
I started CF April 2018. However, I've started going to CF religiously this year.


What made you start CF?
To be completely honest, I was fed up with being unhappy with my fitness level and my mentality toward my body. I wanted to face my fears head-on and join the most intense fitness program my mind could think of. Madeline Howard had mentioned CF to me a couple of months before I started so I had been contemplating it for a little bit. I decided to jump in headfirst with it, and I am so happy I did!

What changes have you seen since starting CF?
Of course, I have to mention physical changes because CF will definitely change your body for the better. I am stronger, I can work with intensity for longer periods of time, and I feel more coordinated and in-tune with my physical skills than I ever have. However, the most important change I've noticed since started CF is with my mind. Each workout has you plan and strategize how to approach the WOD most efficiently for your level (it's a mental workout as well!). Additionally, with CF, I have gained far more confidence in my abilities and with myself in general. I can't describe how amazing it feels to be able to do exactly what my self-doubt told me I couldn't do.

What is your favorite/least favorite movement?
My favorite movements by far are handstand push ups, pull-ups (and chest-to-bars), power cleans, and any type of box jumps. My least favorite movements are snatch, wall balls, and dumbbell thrusters.

What is your favorite part of CF Conway?
The CF Conway community is BY FAR my favorite part of CF Conway. I can't count how many times I have been supported, encouraged, and pushed (@ Kelly Trimble and Randall Woods!) by the community, and I have them to thank for all for the completion of any of my fitness goals. Any and all success in CF comes from dedication and hard work, and the CF Conway community fosters an environment that is so conducive to success. I have said it so many times, and I'll say it again. I love my Crossfit Conway family!


What are your long term goals?
I have a few long term goals with most of them involving getting stronger. As for personal goals, I would love to be able to deadlift 300+ lbs (I'm at 280 for the time being) and I would really love to get that elusive ring muscle up. For longer term goals, I can't wait until I can do WODs Rx on a consistent basis. The strength component isn't quite there yet, but I'm ready to put in the work!

What advice do you have for people wanting to start CF?
Don't think that you have to be a certain type of person to be a CF athlete. It doesn't matter what size you are, how tall you are, or what fitness level you were at before you join CF. CF is designed to be scaled for ANYONE to complete. I have absolutely no fitness background, and I am doing things at CF I could have never dreamed of doing before I joined. Take that first step! You will be supported by an amazing community that will only lift you up and celebrate your accomplishments with you. I can't think of any better way to begin or continue your fitness journey than with CF!

Josh Jerles


Our April AOTM is Josh Jerles.

Josh has been a consistent member of our 5:30 class for two years. He puts in extra work during Open Gym times - and his hard work paid off. He crushed some Open workouts and also got his first bar MU! He also keeps us all on our toes with his “that’s what she said” comments :)


Here is what Josh had to say about CFC:

How long have you been Crossfitting?
Just over two years now.

What made you start CF?
I played organized sports my whole life and never worked out without a group of people pushing me harder. After college, I tried to go to the gym by myself and it just didn’t work. With crossfit I found a challenging workout with a great community that pushes me.

What changes have you seen since starting CF?
After I quit playing football, I went through a 3-4 year period where I didn’t take care of my body like I was used to doing. Now, I’m getting closer to being in the best shape of my life and I feel great.

What is your favorite/least favorite movement?
Favorite is probably either the clean or snatch. Least favorite: thrusters, nobody likes thrusters.

What is your favorite part of CF Conway?
Just the people and the way everybody supports each other. I’ve found so many great people in one place which made moving here so much easier.

What are your long term goals?
I’d like to say I’m working towards being in the best shape of my life and continuing to get stronger. In reality, I workout so I can keep drinking beer and eating what I want and not get fat.

What advice do you have for people wanting to start CF?
Don’t be intimidated by the difficulty of the workouts. They really aren’t that bad and you’ll be surprised what you can really do!